Thursday April 24th, 2014

Fitness:

A1. DB Box Step Ups @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.

A2. Weighted Pronated Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 5-7 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Powell Raises, 6-8 reps/each x 3 sets, rest 1 minute.

C. 2 Sets of the following @ 90%:
Airdyne 35 /25 cals
Kettlebell Swings 25 reps
Burpees 15 reps
Rest 6-8 minutes between sets

Performance:

Make up Wednesday workout or foam roll, stretch, mobility work.